The WOD

Featured / 18.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A3 x 90 second plank holds rest 30 seconds between setsPart BMetcon (Time)"The 300" Complete The Following For Time 25 Pull-Ups 50 Deadlifts (135/95) 50 Push-Ups 50 Box Jumps (24/20) 50 Floor Wipers (use your deadlift bar) 50 Clean and Press (1.5 pood/1 pood KB) 25 Pull-Ups *This...

Featured / 16.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)In Teams of 2 or 3 EACH PERSON Completes 5 Rounds Of The Following For Time 5 Shoulder To Overhead 95/65 10 Power Cleans, 95/65 15 Burpees 20 KBS, 1.5-pood/1-pood 25 Wall Balls, 20,14 1 Person Completes A Full Round while the other partner rests. This...

Featured / 15.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart ABlack Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of the 2 movements reps...

Featured / 15.01.2015

CrossFit Decatur - SportView Public WhiteboardPart AFor Fun: Spend 10 minutes Flipping Tires and Pushing SledsPart BMetcon (AMRAP - Rounds and Reps)7 min AMRAP 7 Power Snatch (95/65) 7 Overhead Squats (95/65)Part CMetcon (AMRAP - Rounds)7 Min AMRAP 5 Barbell Rolls 200m runMobilityT-Spine Mobility...

Featured / 14.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityPart AMetcon (Time)800 Meter Run 21-15-9 Box Jumps M24"/W20" Wall Ball Shots M#20/W#14 800 Meter RunBuy in with 800 meter run and cash out with a 800 meter run. There is no Cap. At 20 minutes Part B starts. Clock continue to run on Part...

Featured / 14.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (4 Rounds for reps)4 Rounds of: Slam Balls M#30/W#20 Double Unders Thrusters M#75/W#55 Pull-upsThis workout has the same format as FGB. In this workout, you will move from each station after a minute. This is a four-minute round from which...

Featured / 12.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (5 Rounds for reps)5 Cycles In 3 Minutes complete: 300 Meter Row 5 Bar Facing Burpees With all the remaining time AMRAP 1. Push Press M#75/W#55 2. SDHP 3. Push Press 4. SDHP 5. Push PressUse same weight for both movements. Rest 2 minutes before...

Featured / 12.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A15 minutes of Bar Muscle Up learning and practice.Part BMetcon (Time)Black Jack of Burpees and KB Swings [Rx=24/16kg] (a.k.a. The Sissy Test) A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of the...

Featured / 12.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A15 minutes of Glide Kipping Bar Muscle Up practice.Part BMetcon (Time)Black Jack of Burpees and KB Swings [Rx=24/16kg] (a.k.a. The Sissy Test) A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of the...

Featured / 08.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Cycles :30 Flutter kicks :30 SupermansPart BMetcon (AMRAP - Reps)6 Cycles of: In 2 minutes Row 150 Meters, with all the remaining time AMRAP of Stationary Front Rack Lunge Steps M#75/W#55 Rest :30 after each round...

Featured / 08.01.2015

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time) 4 x Lateral Shuffle Gassers record best timePart BMetcon (Time)"Bloody Mary, Double Olives extra Hot Sauce and a Side of Bacon" For Time 50 Cal Row 40 Push-Ups 30 Russian KB Swings (70/53#) 20 Pull-Up to Toes 2 Bar 10 Thrusters 135/95 *every time you...

Featured / 08.01.2015

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Minutes of sled pushes (Indoor)Part BMetcon (Time)15-12-9-6-3 Thrusters M#75/W#55 Sumo Deadlift High Pull M#75/W#55 Pull-ups (Time Cap 20 Min)Metcon (AMRAP - Reps)...

Featured / 07.01.2015

CrossFit Decatur - SportView Public WhiteboardPart A7 Rounds 10 Russian Twists 10 Weighted Sit-Ups 10 Floor Wipers Rx=45/25 PlatePart BMetcon (AMRAP - Reps)Max Turkish Get Ups in 12 Minutes (24/16 KG..ballers can use a barbell with plates on it)MobilityDiaphram Smash...